斧山道跑場師兄師姐多多指教~~~

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今日(30/03)7点8先開始, 照舊好涼好爽好舒服.....記綠如下...measured by Garmin310XT ---

1st round 4laps, total:0:14:23.60; 3.01km; average: 4:46/km
---->4:18.07 /5:07.87 /4:53.71 /0:03.95 (14m)

--------------------------------拉根+飲水...total break 8.27mins--------------------------------

2nd round 4laps, total:0:15:26.12; 3.02km; average: 5:06/km
---->4:59.63/5:13.15 /5:07.77 /0:05.57 (19m)

--------------------------------拉根+飲水...total break 10.24mins--------------------------------

3rd round 3laps, total:0:09:58.12; 2.02km; average: 4:56/km
---->4:53.35/5:00.84 /0:03.93 (16m)

--------------------------------拉根+飲水...total break 10.02mins--------------------------------

4th round 3laps, total:0:09:43.25; 2.01km; average: 4:49/km
---->4:46.83/4:53.82 /0:02.60 (13m)

--------------------------------拉根+飲水...total break 25mins...收隊!!-------------------------

*Adizero Boston 2, EK version


<ps1> 本月total 123.78km @ 30/03

[ 本帖最後由 100100100 於 2011-3-30 23:39 編輯 ]

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<1>  2011年3月月結--->123.78km; 跑咗12日~~


<2>  10km record
date            duration
05/03          0:53:58
07/03          0:56:02
09/03          0:52:23
16/03          1:04:10 (跑街街)
28/03          1:02:15 (跑街街)

[ 本帖最後由 100100100 於 2011-4-3 15:36 編輯 ]

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今晚星期五(01/04)8点開始, 今晚好爽凉好舒服.....記綠如下...measured by Garmin310XT ---

       9laps, total:0:44:18.25; 8.01km; average: 5:31/km
---->5:341.92 /5:36.21 /5:36.34 /5:36.64 /5:39.36 /5:32.92 /5:31.10 /
       5:08.49 /0:02.27 (9m)/


---------------------------行1/4圈+拉根cool down...收隊!!----------------------------

*Gel Skysensor neo

<ps1> tonight slow slow easy run~~~
<ps2> 本月total 8.01km@01/04

[ 本帖最後由 100100100 於 2011-4-2 00:10 編輯 ]

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今日(02/04, 下午5点)...CC姐帶我跑沙田, 路線==>沙田運動場-->城門河-->梅子林(4個亭位)-->城門河-->沙田運動場...record by Garmin 310XT

total 16laps, 01:30:15, 15km, average 6:08min/km

沙田運動埸-->城門河=>6:09.64 /5:47.52 /5:45.68 /5:52.83 /6:24.61
梅子林(上斜時每過一個亭就要停一停拉根...小腿實曬!!)=>8:16.86 /5:32.91
城門河-->沙田運動場(回程唔識路...跑下又停下...等埋CC姐, 順便又拉下根)=>5:32.91 /6:10.74 /5:56.92 /5:55.97 /6:23.31 /6:05.71 /6:06.86 /6:11.95 /0:01.18(3m)



*Gel Feather GS2
#GPS : http://connect.garmin.com/activity/76696007

<ps1> 第3回走出苦山~~~
<ps2> 本月total 23.1km @ 02/04

[ 本帖最後由 100100100 於 2011-4-13 23:02 編輯 ]

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今日(04/04)上咗去"蒲…7点40開始, 涼但有点焗.....記綠如下...measured by Garmin310XT ---

Total 5laps, total: 0:25:27.71;  4.60km;  average: 5:32/km
---->5:20.08 /5:25.71 /5:31.89 /6:18.83 /4:45(599m)

---------------------------拉根 & cool down...total 10mins...收隊!!-------------------------



<ps> 本月total 29.7km @ 04/04


*Lunarglide 2

[ 本帖最後由 100100100 於 2011-4-4 22:50 編輯 ]

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今日(07/04)8点開始, ok涼爽舒服.....記綠如下...measured by Garmin310XT ---

---->2 x track 8 warm-up + 拉根

1st round 3laps, total:0:14:22.80; 2.79km; average: 5:09/km
---->5:02.08 /5:11.85 /4:08.87 (787m)

--------------------------------行3/4圈 (0:05:37)--------------------------------

2nd round 3laps, total:0:10:46.22; 2.01km; average: 5:20/km
---->5:13.15/5:29.82 /0:03.25 (13m)

--------------------------------行1/2圈+拉根+飲水...total break 10mins--------------------------------

3rd round 3laps, total:0:10:21.54; 2.01km; average: 5:09/km
---->5:08.46/5:11.05 /0:02.03 (7m)

--------------------------------行1/4圈 (0:02:32)--------------------------------

4th round 1lap, total:0:00:18.70; 94m; average 3:19/km

--------------------------------拉根+飲水...total break 25mins...收隊!!-------------------------

*Gel Freaks Japan


<ps> 本月total 36.52km @ 07/04

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今日(08/04)19:49開始, ok凍爽ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total:1:01:12; 10.01km; average: 6:06/km
---->6:38.01 /6:18.55 /6:10.12 /6:07.67 /7:24.54 /6:08.13 /5:52.45 /
       6:05.29 /5:14.40 /5:09.76 /00:03.18 (10m)/

--------------------------------行1圈+拉根...total break 20mins--------------------------------



*Gel Freaks Japan
#GPS : http://connect.garmin.com/activity/78340838


<ps1> 第4次跑街街---> 蒲崗屯道 + 2km track8
<ps2> 本月total 46.53km @ 08/04

[ 本帖最後由 100100100 於 2011-4-13 23:03 編輯 ]

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原帖由 零下十度 於 2011-4-9 00:10 發表

                               
登錄/註冊後可看大圖

我唔系睇得幾明你盤數~~hgjD088" />" />" />" />hj

which盤數??

[ 本帖最後由 100100100 於 2011-4-9 00:14 編輯 ]

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原帖由 零下十度 於 2011-4-9 00:20 發表

                               
登錄/註冊後可看大圖

呢個系未每K既時間?hgjD088" />" />" />" />hj

yes ar, the pace per lap -->time/km   (sorry ar, I lose the writing pad CD....can not type chinese~~~ )

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今日(10/04))7点30開始, ok爽ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total:1:02:56; 10.59km; average: 5:56/km
---->5:14.37 /6:02.70 /6:14.67 /6:08.96 /5:50.16 /6:29.11 /6:00.18 /
       6:01.57 /5:55.70 /5:59.70 /2:59.73 (589m)/

--------------------------------行2圈+飲水+拉根...total break 30mins--------------------------------



*Adizero tempo 09 (new)
# GPS : http://connect.garmin.com/activity/78340854


<ps1> 第5次跑街街---> 1 x track8 + 蒲崗屯道 + 2 x 苦山外圈 +1 X track1
<ps2> 本月total 57.12km @ 10/04

[ 本帖最後由 100100100 於 2011-4-13 23:04 編輯 ]

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今日(11/04)上咗去"蒲…7点30開始, 涼...ok舒服.....記綠如下...measured by Garmin310XT ---

Total 6laps, total: 0:28:49.07;  5.25km;  average: 5:29/km
---->5:21.43 /5:35.17 /5:35.96 /5:32.86 /5:26.96 /1:16.69(251m)

---------------------------拉根 & cool down...total 10mins...收隊!!-------------------------


*gel kayano 16



<ps> 本月total 62.37km @ 11/04

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今日(13/04))7点27開始, ok爽ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total:0:57:38.19; 10.01km; average: 5:45/km
---->4:46.17 /5:47.06 /6:09.06 /6:02.51 /5:22.03 /6:28.16 /6:07.31 /
       5:41.96 /5:48.19 /5:22.57 /0:03.17 (14m)/

--------------------------------行3圈+飲水+拉根...total break 20mins--------------------------------



*Lunar Swift
#GPS : http://connect.garmin.com/activity/78973451



<ps1> 第6次跑街街---> 2 x track8 + 蒲崗屯道 + 2 x 苦山外圈 +1 X track8
<ps2> 本月total 72.38km @ 13/04

[ 本帖最後由 100100100 於 2011-4-13 23:05 編輯 ]

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今日(14/04))7点54開始, ok爽ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total:1:00:55.19; 10.55km; average: 5:46/km
---->5:03.45 /5:41.47 /6:10.30 /5:48.53 /5:26.80 /6:32.56 /6:05.48 /
       5:26.34 /5:56.69 /5:46.07 /2:57.93 (555m)/

--------------------------------行3圈+飲水+拉根...total break 30mins--------------------------------



*Gel Skysensor Neo
#GPS : http://connect.garmin.com/activity/79150789



<ps1> 第7次跑街街---> 2 x track8 + 蒲崗屯道 + 2 x 苦山外圈 +1/4 X track8
<ps2> 本月total 82.93km @ 14/04

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己通頂2日+OT到2200x2日.....(有1曰訓覺).....5日冇得跑步啦~~~~~

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餓咗5日冇得跑....今日(20/04))19点54開始, ok爽ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total: 00:55:07.65; 10.01km; average: 5:30/km
---->4:38.91 /6:01.35 /5:40.43 /5:35.90 /4:57.71 /6:11.89 /5:49.21 /
       5:29.10 /5:37.03 /5:03.04 /0:03.08 (13m)/

--------------------------------行2圈+飲水+拉根...total break 20mins--------------------------------



*Zoom Speed RCR
#GPS : http://connect.garmin.com/activity/80381292



<ps1> 第8次跑街街---> 2 x track8 + 蒲崗屯道 + 2 x 苦山外圈 +1 X track8
<ps2> 本月total 92.94km @ 20/04

[ 本帖最後由 100100100 於 2011-4-20 23:43 編輯 ]

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今日(21/04))20点16開始, ok爽ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total: 00:53:58.75; 10.01km; average: 5:23/km
---->4:26.84 /5:18.01 /5:22.67 /5:30.99 /5:01.29 /6:18.36 /5:50.32 /
       5:37.10 /5:10.03 /5:19.89 /0:02.40 (7m)/

--------------------------------行2圈+飲水+拉根...total break 20mins--------------------------------



*Lunar racer 1
#GPS : http://connect.garmin.com/activity/80575485


<ps1> 第9次跑街街---> 2 x track8 + 蒲崗屯道 + 1 x 苦山外圈(大) + 3/4 x 苦山外圈(細)
<ps2> 本月total 102.95km @ 21/04
<ps3> 覺得隻錶好似唔係好準...無奶油快咗??!!!

[ 本帖最後由 100100100 於 2011-5-1 00:08 編輯 ]

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今日(24/04)跟LuLu姐跑大埔<->馬on山來回, 8点開始, ok爽ok舒服.....記綠如下...measured by Garmin310XT ----


1)大埔->馬on山
total 11laps, total: 01:08:09; 10.80km; average: 6:18/km
---->6:50.39 /6:21.61 /6:21.84 /6:43.40 /6:25.13 /6:20.99 /6:12.02 /6:04.37 /6:04.84 /5:58.24 /4:46.64 (800m)/

#GPS: http://connect.garmin.com/activity/81114893

--------------------------------飲水+拉根...total break 6mins--------------------------------

2) 馬on山->大埔

(3k多少少對腳緊緊地...停一停拍包Gel...点之停完之後更加緊...終途中停咗4次拉根...又按錯曬錶)--->估計約用了01:25:xx, 約10.8km~~~


#GPS: http://connect.garmin.com/activity/81114895

*Gel Feather GS2


<ps1> 第10次跑街街
<ps2> 本月total 124.55km @ 24/04
<ps3> 現時跑街街的樽脛位@13km.....
<ps3> mount車邊食咗半隻馬仔
<ps4> 多謝LuLu姐陪我'爬'返終点

[ 本帖最後由 100100100 於 2011-5-14 00:37 編輯 ]

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餓咗成個星期(不停通頂開工!!)冇得跑....今個月最尾一日(30/04))19点49開始, 有D侷但ok舒服.....記綠如下...measured by Garmin310XT ----

total 11laps, total: 00:54:34.84; 10.00km; average: 5:27/km
---->4:36.91 /5:19.82 /5:24.89 /5:47.06 /5:09.10 /5:40.50 /6:09.93 /4:31.87 /6:10:38 /5:42.64 /0:01.74 (4m)/

--------------------------------飲水+拉根...total break 20mins--------------------------------



*Gel Feather GS2

#GPS : http://connect.garmin.com/activity/82481492


<ps1> 第11次跑街街---> 2 x track8 + 蒲崗屯道 + 1 X track8 + 1/4 x track5
<ps2> 硬覺得隻錶唔多準~~~
<ps3> 月結==>本月total 134.55km @ 30/04, 跑咗13日

[ 本帖最後由 100100100 於 2011-5-1 00:07 編輯 ]

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所有紅日都要開工加OT/通頂...禽曰夜晚12点....今曰8点...好想跑步步...好想有lulu姐陪住'爬'馬on山.....

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不停OT/通頂咗成10日....今日終於有得跑(11/05)...19点45開始, 好熱侷.....記綠如下...measured by Garmin310XT ----

照舊先warm up 2xtrack8, 跟住拉根~~~

round 1: 苦山(2xtrack8)->新麗花園->瓊麗苑->學校村->鳳德街市->鳳德停車場斜路出口(太熱了!小休cool一cool!); #GPS : http://connect.garmin.com/activity/84945802
total 6laps, total: 00:32:52.47; 5.01km; average: 6:09/km
---->4:44.60 /6:30.33 /6:44.09 /6:23.00 /6:26.19 /0:04.26 (8m)/

--------------------------------拉根...total break 3mins--------------------------------

round 2: 鳳德停車場斜路出口->學校村->瓊麗苑->新麗花園->苦山(冇乜電, 入到苦山便算了!); #GPS : http://connect.garmin.com/activity/84945817
total 4laps, total: 00:21:20.81; 3.31km; average: 6:27/km
---->6:42.28 /6:32.86 /6:12.15 /1:53.52 (309m)/

--------------------------------飲水+拉根...total break 20mins--------------------------------



*Adizero Boston 2010 EK2


<ps1> 第11次跑街街---> 無跑成10日...少咗10days身体温度適應期tim!
<ps2> 本月total 8.32km @ 11/05

[ 本帖最後由 100100100 於 2011-5-14 15:18 編輯 ]